|a) WARM UP:
Grab a friend and perform the following…..
30 min AMRAP
P1 will hold the move while P2 does the reps. Once P1 breaks, switch positions. After both have done the hold, move to the next part.
Score: total reps.
1. Snatch: Work up to 75% and hit for 4 singles.
2. Clean and jerk: Work up to 75% and hit for 4 singles. (switch feet each split jerk!)
3. Strength superset:
1. Split jerks: 6 sets x 3 reps. Start at 45%. Switch feet every rep.
2. Snatch balance: 6 sets x 3 reps. Increase every set working on speed down and consistent balance.
2. Power cleans. 4 sets x 3 reps – starting at 60% (increase each set)